By: Ekaterina Dimitrova, student-volunteer at McMaster University, reviewed by registered dietitian, Shirley Khuong and the JM Nutrition Team
Anxiety and diet are certainly interconnected. But before we take a closer look at the the effects of diet on anxiety, a little background information is necessary.
Anxiety: Background Information
Anxiety disorders are one of the most commonly diagnosed mental health disorders. It’s a feeling that most individuals experience at some point in their lives.
Anxiety disorders are characterized by excessive and frequent feelings of nervousness, fear and worry that make it difficult to manage our daily tasks. According to Mental Health Research Canada, “1 in 4 people will receive a lifetime diagnosis of anxiety”.
Over the past few decades, anxiety has become much more prevalent in Canadians. In fact, it has in many countries.
What’s more, the effects of anxiety aren’t only limited to those with an anxiety disorder. Reason being, anxiety is a symptom and feeling that impacts almost everyone at some point in their lives. The symptoms, however, are usually mild, but they do not interfere with our day-to-day lives.
It’s important that when we start to feel anxious and stressed, that we take care of ourselves properly. Typically, anxiety disorders are treated through psychotherapy and psychopharmacology. However, a new field of study, nutritional psychology, is emerging that aims to explore how food, diet and nutrition can impact mental health disorders. We certainly hope that more research on the effects of diet on anxiety is conducted in the near future.
Undoubtedly, it’s evident how impactful our diet is to our health. That said, not much research has been conducted pertaining to the impact of nutrition on mental disorders.
Furthermore, nutritional interventions and strategies are rarely recommended to patients with anxiety, despite there being evidence of benefits. It’s, therefore, important that we continue to conduct research into nutritional psychology and that professionals are aware of the vast effects of nutrition on mental and physical wellbeing.
As such, in this post we aim to provide an overview of some of the effects of diet on anxiety. We also want to focus on dietary strategies to help alleviate anxiety, whether you struggle with a diagnosed anxiety disorder, or experience anxiety in your life.
Let’s take a closer look at the specific effects of diet on anxiety.
How Does Diet Affect Anxiety?
Sugars and Carbohydrates
Research shows that diet affects anxiety. To explore this further, we must first take a look at the role of sugars and carbohydrates.
Many studies have shown that high sugar intake can be associated with increased symptoms of anxiety. The same effect is observed with simple and refined carbohydrates.
Essentially, foods that are higher on the glycemic index are typically correlated with increased anxiety. The glycemic index is a tool that demonstrates how quickly certain foods increase your blood sugar. Foods that are high in sugars and simple or refined carbohydrates are typically found higher on the glycemic index, meaning they can cause big spikes in blood sugar very quickly.
Long-term frequent blood sugar spikes can have adverse effects on brain health and can lead to neurotransmitter and hormonal imbalances that contribute to feelings of anxiety. A diet high in sugars and simple or refined carbohydrates has also shown to decrease neuroplasticity.
In addition, several studies have demonstrated a correlation between higher intakes of simple sugars and increased feelings of anxiety. Overall, research suggests that if you consume high amounts of sugars and simple carbs, you can worsen anxiety and deteriorate brain health.
Many individuals consume high amounts of sugars from processed foods such as packaged snacks, candy bars, sodas and other sweetened beverages. A number of alternatives can be found for such products.
For example, you may opt to eat fresh fruit instead of fruit-flavoured packaged snacks or candies. Similarly, you could replace soda with fruit juice, homemade smoothies or water with lemon.
Even small changes like eating eggs or oatmeal for breakfast instead of sugary cereals may make a difference. Typically, it’s good to try to consume as much fresh and homemade food as one can, rather than processed alternatives.
Fibre
When we examine the effects of diet on anxiety, we simply cannot overlook the role that fibre plays.
Research has suggested that fibre may have beneficial effects when it comes to easing anxiety.
A research study analzsed the fibre intake of several thousand adults and observed that high fibre intake was associated with lower risk for anxiety. They observed that adults who had a fibre intake of over 25g/day had about a 30% lower risk for anxiety and psychological disorders. This group also tended to consume on average more iron, vitamins and proteins.
The recommended daily intake of fibre is about 25-38g/day depending on age and sex. The average Canadian, however, only consumes about 14g/day. Clearly, this is well below the recommended amount.
Adequate fibre intake not only helps ease anxiety, but has other beneficial health effects. These include improved digestion, enhanced gut microbiome and potential to mitigate the risk of heart disease.
Foods that are high in fibre include fruits, vegetables, legumes (lentils, beans, peas, etc.) and whole grains.
Many easy substitutions can be made in one’s everyday life to help increase fibre intake.
For example, you can switch from white flour or white bread to whole grain. You can also swap white rice for brown or wild rice. If you add a greater variety of vegetables to meals you already love, you effectively boost fibre intake.
Lastly, you can try to incorporate a higher quantity of vegetables and legumes into your diet. This can take on the form of simply snacking on vegetables more frequently, or discovering new dishes that are high in these ingredients such as lentil soup, leek soup, quinoa salad, zucchini bread and many more.
Fats
No diet and anxiety written piece would be complete without the inclusion of fats.
Fats have a similar effect to sugars when it comes to anxiety. Several studies have shown that high fat diets can worsen anxiety and brain health. This is particularly true for diets high in cholesterol, trans fats and saturated fats.
A research study used brain imaging techniques to see what effects a high fat diet has on rodents’ brains. They observed that a long-term high fat diet can lead to a decrease in neuroplasticity, cause inflammation in the brain and increase aging in the brain.
Additionally, they discovered that a high fat diet can disrupt insulin and glucose regulation, as well as stress hormone levels, contributing to worsened anxiety.
However, not all fats are harmful.
Other studies have indicated that omega-3 fatty acids may have the opposite effect, and help reduce anxiety.
Out of three research studies, two showed that taking omega-3 supplements helped ease anxiety, while one showed no effect. EPA, DHA and ALA types of omega-3 fatty acids were shown to decrease the inflammation that may have adverse neural and psychological effects. EPA and DHA omega-3 are typically found in fish and seafood while ALA omega-3 are typically derived from plants.
Another study suggested that a Mediterranean diet, rich in unsaturated fats, may be beneficial in helping reduce anxiety and improve glycemic control.
This evidence may suggest that anxiety symptoms can improve by eating fewer foods with trans fats and saturated fats and eating more foods with omega-3 fatty acids and unsaturated fats.
Examples of foods high in saturated and trans fats include, red meat, butter, margarine, highly processed foods, commercial baked goods and other animal products.
On the other hand, examples of foods high in omega 3 fatty acids and unsaturated fats that you may want to increase in your diet include eggs, nuts, seeds, olive oil, avocados, fish and other seafood.
Vitamins
We must also address the role that vitamins play, when we discuss the relationship between diet and anxiety. That said, the effects of vitamins on anxiety is not a topic that is heavily researched. For most vitamins, the little research and evidence that exists on this topic is inconclusive.
Few research studies suggest that vitamin B may help reduce anxiety.
In particular, vitamin B6 may help ease anxiety by modulating certain neurotransmitters and hormones in the brain.
One study analyzed the vitamin B6 intake of participants and observed that low levels of vitamin B6 were associated with symptoms of depression and anxiety.
Another study conducted on almost 500 participants with depression or anxiety, observed that those who took high doses of vitamin B6 supplements showed an improvement in their symptoms. This may suggest that increasing vitamin B6 intake may be beneficial for easing feelings of anxiety.
Vitamin intake can be increased through diet by consuming foods rich in the desired vitamin. Meats, milk, eggs and seafood are examples of good sources of vitamin B.
Similarly, there is some evidence that vitamin C may also provide some benefits when it comes to easing anxiety. A research study conducted on a group of high school students observed that students that consumed vitamin C supplements showed an improvement in anxiety compared to students who were given a placebo.
If you’re struggling with a vitamin C deficiency, or lack a lot of vitamin C rich foods in your diet, increasing your vitamin C intake may help reduce anxiety. Some examples of good sources of vitamin C include citrus fruits, berries and cruciferous vegetables.
It’s important to keep in mind that this topic has not been heavily researched and evidence is not concrete.
If you think that if you increase your vitamin intake through supplements may help you, it’s important to consult a medical or nutritional professional such as registered dietitians at JM Nutrition before you start to take high dose supplements.
Overall, it’s important to ensure that you consume a healthy and appropriate amount of all vitamins to maintain good health.
Other Nutrients
The effects of other nutrients on anxiety are also not thoroughly researched.
When it comes to the effect of protein consumption on anxiety, research is inconclusive. There aren’t many research studies conducted on this topic, and results are mixed and vary. Overall, it’s important to ensure that you consume an appropriate and healthy amount of protein for your weight, age and sex.
Other research has suggested that iron deficiency may exacerbate psychiatric disorders, including anxiety, and has demonstrated improvement in anxiety and low mood when iron deficiency improves.
The. Effects of Diet on Anxiety: Final Thoughts
An increasing number of people continue to struggle with anxiety in today’s society.
For many, dietary strategies can be incorporated into people’s everyday lives to help mitigate the symptoms and feelings of anxiety.
Additionally, dietary approaches can sometimes be easier to implement or start than pharmacological approaches. If you struggle with anxiety, it’s important to speak to a medical professional about what kind of strategies may work best for you.
Lastly, it’s important that research in the field of nutritional psychology continues to improve and develop in order to gain a better understanding of how diet can impact mental health and how diet can be used to help improve mental health wellbeing.
Conclusion
Should you feel you require personalized nutritional care to help manage anxiety via nutritional interventions, book a free consultation or contact us for an appointment. As always if you have comments or questions, we encourage to let us know.
References
Arshad, H., Arshad, A., Hafiz, M. Y., Muhammad, G., Khatri, S., & Arain, F. (2023). Psychiatric Manifestations of Iron Deficiency Anemia-A Literature Review. European Psychiatry, 66(S1), S243–S244. https://doi.org/10.1192/j.eurpsy.2023.560
Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12), 4418. https://doi.org/10.3390/nu13124418
Avena, N. M., Bocarsly, M. E., Rada, P., Kim, A., & Hoebel, B. G. (2008). After daily bingeing on a sucrose solution, food deprivation induces anxiety and accumbens dopamine/acetylcholine imbalance. Physiology & Behavior, 94(3), 309–315. https://doi.org/10.1016/j.physbeh.2008.01.008
Crupi, R., Marino, A., & Cuzzocrea, S. (2013). n-3 Fatty Acids: Role in Neurogenesis and Neuroplasticity. Current Medicinal Chemistry, 20(24), 2953–2963.
https://doi.org/10.2174/09298673113209990140
de Oliveira, I. J. L., de Souza, V. V., Motta, V., & Da-Silva, S. L. (2015). Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial. Pakistan Journal of Biological Sciences : PJBS, 18(1), 11–18. https://doi.org/10.3923/pjbs.2015.11.18
de Souza, F. D., Fidale, T. M., Rodrigues, T., Mantovani, M. M., Deconte, S. R., Moreira-Silva, D., de Moura , F., dos Santos , L. A., Medeiros, R. da S., Neto, M., Resende, E. S., & Martins, L. de Q. (2023). Effects of hyperprotein diet on anxiety, haemodynamics and morphofunctional aspects of the heart of Wistar rats. Experimental Physiology, 108(6), 818–826. https://doi.org/10.1113/ep090638
Durrani, D., Idrees, R., Idrees, H., & Ellahi, A. (2022). Vitamin B6: A new approach to lowering anxiety, and depression? Annals of Medicine and Surgery, 82, 104663. https://doi.org/10.1016/j.amsu.2022.104663
Dutheil, S., Ota, K. T., Wohleb, E. S., Rasmussen, K., & Duman, R. S. (2015). High-Fat Diet Induced Anxiety and Anhedonia: Impact on Brain Homeostasis and Inflammation. Neuropsychopharmacology, 41(7), 1874–1887. https://doi.org/10.1038/npp.2015.357
Fiber and Whole grains. (2020). Heart and Stroke Foundation of Canada. https://www.heartandstroke.ca/healthy-living/healthy-eating/fiber-and-whole-grains
Fulton, S., Décarie-Spain, L., Fioramonti, X., Guiard, B., & Nakajima, S. (2022). The menace of obesity to depression and anxiety prevalence. Trends in Endocrinology & Metabolism, 33(1), 18–35. https://doi.org/10.1016/j.tem.2021.10.005
Haghighatdoost, F., Azadbakht, L., Keshteli, A. H., Feinle-Bisset, C., Daghaghzadeh, H., Afshar, H., Feizi, A., Esmaillzadeh, A., & Adibi, P. (2016). Glycemic index, glycemic load, and common psychological disorders. The American Journal of Clinical Nutrition, 103(1), 201–209. https://doi.org/10.3945/ajcn.114.105445
Jacques, A., Chaaya, N., Beecher, K., Ali, S. A., Belmer, A., & Bartlett, S. (2019). The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neuroscience & Biobehavioral Reviews, 103(0149-7634), 178–199. https://doi.org/10.1016/j.neubiorev.2019.05.021
Mental Health Research Canada. (n.d.). Key Facts on Mental Health. Retrieved from
Mental Health Research Canada website: https://www.mhrc.ca/key-facts-on-mental-health
Naghshi, N., Tehrani, A. N., Rabiei, S., Behrouz, V., & Yari, Z. (2024). Association Between Different Dietary Carbohydrate and Risk of Depression, Anxiety, and Stress Among Female Adolescents. International Journal of Preventive Medicine, 15. https://doi.org/10.4103/ijpvm.ijpvm_291_23
Saghafian, F., Sharif, N., Saneei, P., Keshteli, A. H., Hosseinzadeh-Attar, M. J., Afshar, H., Esmaillzadeh, A., & Adibi, P. (2021). Consumption of Dietary fiber in Relation to Psychological Disorders in Adults. Frontiers in Psychiatry, 12. https://doi.org/10.3389/fpsyt.2021.587468
Sim, M., Hong, S., Jung, S., Kim, J.-S., Goo, Y.-T., Chun, W. Y., & Shin, D.-M. (2021). Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial. European Journal of Nutrition, 61(1). https://doi.org/10.1007/s00394-021-02656-3
Smiley, B. (2017, June 29). How Much fiber Should I Eat Per Day? Healthline. https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day
Other Popular Posts:
Emotional Eating Causes and How to Stop It
Do I Have a Healthy Relationship with Food?
Factors That Affect Food Choices
About Author:
Shirley Khuong is a registered dietitian in British Columbia, servicing clients in-person and virtaull. She conducts sessions to help address a number of health concerns such as weight loss counselling, weight gain, digestion, chronic disease, disordered eating, special diets, healthy aging and more. Shirley is available for online nutritional counselling.
Our nutrition blog was been named one of the Top 100 Nutrition Blogs, Websites and Newsletters to Follow in 2021-2025 and one of the Top Canadian Nutrition Blogs by Feedspot. So don’t miss out and subscribe below to both the newsletter that includes latest blog posts.
JM Nutrition is a nutritional counselling service by registered dietitians and nutritionists in Canada. Main offices: Toronto, Ottawa, Halifax, Vancouver